CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
1 round
60sec Row/Bike/Ski
7/7 Single leg RDL with empty bar
10 Rotating T spine squats
B. Mobility
PNF banded lat stretch
2 sets of 10 reps/arm
https://youtu.be/ta8ahNHeLnY
C. Specific
2 sets @30-50%
3 Tempo clean pull
3 Box jumps
3 Tall power cleans
3 Box jumps
3 Front squats 1 1/4
3 Box jumps
3 Tempo Squat cleans
Metcon
A: Metcon (4 Rounds for time)
Every 5 mins x 4 sets
3 rounds
3 Squat Cleans
7 Box Jumps 30/24″
Weights
60%-65%-70%-75%
Score: Time of each set
TC: 20mins
Scaling options
Beginner
Every 5mins minutes x 4 sets
3 rounds
3 Power Cleans
7 Box jumps @ mod
Weights
Start Light and Progress each round to moderate
Intermediate
Every 5mins minutes x 4 sets
3 rounds
3 Squat Cleans
7 Box Jumps @24/20″
Weights
55%-60%-65%-70%-75%
COMP
As written
Strength
B: Deadlift (3 x 8 @55-60%)
Rest 120-180sec between sets
Score: Weight used across each set
TC: 10mins
Scaling options
Beginner
Deadlift
3 x 8 @Light-Moderate
Rest 120-180sec between sets
Intermediate and COMP
As written
Extra Accessory
Metcon (No Measure)
Good morning
3 x 10@mod, good form
Rest 60-90 seconds between sets
Goal: Post chain strength
We are using this to reinforce the posterior chain from the day’s work.